High Intensity Interval Training and It’s Effects on Disease and Aging

Posted: May 20, 2014 in Fitness, High-intensity interval training
Tags: , , ,

High Intensity Interval Training I teach and implement High Intensity Interval Training (HIIT) for Westchester NY clients for a good reason; it decreases the possibility of getting metabolic syndrome, Type II Diabetes and the atrophy of muscle tissue that usually corresponds with aging. So what is High Intensity Interval Training (HIIT)? High-intensity interval training (HIIT<), as defined by wikipedia here: “…also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.”[1][2][3] High Intensity Interval Training (HIIT) has become a phenomenon in the sports and fitness industry it’s still very niche oriented.  Why is it still unknown to most? Well the drawback to HIIT is that de-conditioned or untrained trainees may not tolerate relatively high intensities because of their poor fitness level. Consequently, medical experts currently advocate progressively increasing intensity to reduce the risk of cardiovascular complications during exercise in order to improve compliance and minimize injury. The results of a recent study may challenge this philosophy. Norwegian researchers reported that a 16-week HIIT program virtually reversed metabolic syndrome in a group of 28 participants. Metabolic syndrome represents a collection of symptoms that include impaired blood glucose control, along with obesity, a poor lipid profile and elevated markers of cardiovascular distress. Participants were divided into 3 groups: HIIT, moderate continuous exercise (MCE), and control groups. The interval training group exercised at intensities greater than 90% HRmax, while the MCE group exercised at 70% HRmax. Both groups exercised 3 times per week and expended an equivalent amount of calories each workout. Though both exercise groups lost similar amounts of body weight/fat, interval training proved better at improving blood pressure, insulin resistance, fasting blood sugars and HDL cholesterol. In addition, interval training produced more than twice the increase in VO2max compared to moderate-continuous exercise, 35% vs. 16%, respectively. In all, the interval-training group experienced a greater risk reduction for metabolic syndrome in less time than the MCE group.

Tjonna, A.E., et al (2008) Aerobic Interval Training Versus Continuous Moderate Exercise as a Treatment for the Metabolic Syndrome. A Pilot Study. Circulation.ePub July 7.

By Peter Marino, owner of PoshFitness.com a Westchester NY in home personal training and health coaching company.

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Comments
  1. shlby1126 says:

    Reblogged this on Scattered Musings and commented:
    For those not familiar with the benefits of HIIT training this is a great read.

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